Wednesday the 16th of October

Skill – kipping hspu or handstand Then Dianne RX 21/15/9 Deadlift 102/70kg Handstand pushups Or Dianne scaled 21/15/9 Deadlift 80/50kg Dumbbell pushpress 17/12kg OVERTIME 5 rounds 10 chest to bar 10 dumbbell box step up (1 dumbbell) 10 ghd situps

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Tuesday the 15th of October

Every six minutes for 5 rounds do: 30 kettlebell swings 24/16kg 30 situps 30 burpees If you dont complete the round within 6 minutes start a new round OVERTIME amrap 10 minutes 5 toes to bar 25 double unders

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Monday the 14th of October

0 to 22 minutes 100 back squats Take last weeks weight and do the 100 reps as quick as possible in whatever sets and reps you like. Im gonna try 1 set of 12 then 8 sets of 11. 22 [...]

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Monday the 7th to Friday the 11th of October

Monday 100 back squats week 9 Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 95kg to 100kg. This is the last increase [...]

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Thursday the 3rd and Friday the 4th of October

Thursday Active recovery – 30 minutes machines, change machine every 5 minutes then 20 minutes mobility Aerobic capacity 5k row Density 30 minutes of: 10 to 15 seated dumbbell shoulder press 10 to 15 croc rows each arm 20 barbell [...]

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Wednesday the 2nd of October

Skill – kipping/kipping pullup Cindy AMRAP 20 minutes 5 pullups 10 pushups 15 squats OVERTIME 10 rounds of: 10 bicep curls 10 barbell step ups (barbell on back amd step onto box, 5 steps each leg)

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Tuesday the 1st of October

1. Emom by 8 – 10 to 30 second hanstand hold or 3 to 8 handstand pushups 2. 3 by AMRAP 4 MINUTES with 2 minutes break between rounds 2 to 4 rope climbs 30 box jumps Max dumbbell push [...]

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Monday the 30th of September

MONDAY 100 back squats week 8 Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 90kg to 95kg. This is the second last [...]

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Monday the 23rd to Friday the 27th of September

MONDAY 100 back squats week 7 Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 85kg to 90kg. Things are starting to get [...]

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Monday the 16th to Friday the 20th of September

MONDAY 100 back squats week 6 Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 80kg to 85kg. We have 3 more increases [...]

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